CrossFit Valley Forge - Daily WODMonday and Tuesday continue to be our biggest training days. Today brings us some more Lat work/ Skill work on the Rings. If you have BMU, attempt to get a few, if not, continue working on those Pullups. On the rings, do NOT max out your reps! We continue to work on those Bar Facing Burpees and pair that with DT. Be careful, this one might trick you. Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (3 Rounds for reps)On the 3:00, 6:00, and 9:00: 15/12 Calorie Row 40 Double-Unders 6-10 Chest to Bar

CrossFit Valley Forge - Daily WODHello Hello! Today we look at retesting 19.3 or we look at moving on with our week! Either way, we have quite the test for you. The programmed workout is still short enough that you can judge a friend so don't worry about that. If you're not retesting 19.3, we will focus on your Lats, your Olympic lifts, and your Legs. Today is a great day to hit it hard before backing it down towards the end of the week. Get after it today!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP - Reps)AMRAP 15